Name: Playbook - Jeff Logan - W4/D6 Cardio & core
Uploaded: 2022-11-18T18:27:49.512Z
Duration: 45 min
Description: W4/D6 Cardio & core

Cardio:
- Jump rope intervals

Core:
- Captain's chair leg raise 4 x 60 seconds
- Captain's chair oblique raise 4 x 15 (each side) 
- Stability ball roll out 4 x 20
- Feet elevated crunch 4 x 20

- As many reps as you can for time or reps
- 30 sec on/10 sec off x 6
- 40 sec on/10 sec off x 5
- 50 sec on/10 sec off x 4
- 60 sec on/10 sec off x 3
- 70 sec on/10 sec off x 2
- 80 sec on/10 sec off x 1
- 90 sec on/10 sec off x 1

Jump rope intervals

- keep toes pointed downwards
- keep legs straight 
- raise legs 
- control your legs upon lowering them

Captains chair straight leg raise

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

- tight core 
- tight elbows 
- extend arms out and back in = 1 complete rep

Stability ball roll outs

- elevate heels 
- think “slow motion” 
- really use your abs to raise your upper body into crunch position 
- don’t hold your neck or back of head

Feet-elevated crunch

W4/D6 Cardio & core

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

unknown user

Baljinder

W1/D1 Full body

Assisted me to achieve mental equanimity and emotional calmness.

WITHEL

Great pretty tough but we go eat got damn me

Tyler Williams

W1/D2 Cardio and core

Couldn’t finish any of the workouts or reps… man I’m out of shape

Dominique Troutman

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Justin

Siosi

W1/D5 Full body

CazFit

RICHINIT

W1/D6 Cardio & core

Bryant

First time ever using a foam roller but it felt amazing and feel way better after

Axel

W1/D7 Active recovery

That kicked my ass but i feel GREATTTT !!!!

Dawud

Patrick

W2/D1 Full body

Javier

W2/D2 Cardio and core

W2/D3 Chest & back

Jose Ferrer

W2/D4 Cardio & core

Feeling stronger every week 💪🏾💪🏾

W2/D5 Full body

It was great I feel stronger and I am able to keep up a lot better. Thank You Again

W2/D6 Cardio & core

Thadius

W2/D7 Active recovery

Saw the video where he did 180 pound dumbbells because he thought they were 160 and it inspired me to up the weight myself in this session.

Jessica Greene

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

W3/D4 Cardio & core

One of my favourite full body workouts 🏆💪🏽🙏🏽loving 3 sets instead of the regular 4 especially for day 5

W3/D5 Full body

W3/D6 Cardio & core

W3/D7 Active recovery

YES SIR! Sometimes your elevation requires your separation.

W4/D1 Full body

I was so tired today, but I got it done!💪🏽🔥

Tyler Burris

W4/D2 Cardio and core

Didn’t feel too good today, but I pushed through as much as I could.🥵💪🏽🔥

W4/D6 Cardio & core

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